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Fitness goals

How long does a workout should last?

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Some of us hate working out, just thinking about it puts them in a negative mood but it´s key for any fitness goal, with exercise we give our body the stimulus they it need to change. Even when we need to work out we don´t need to spend hours in the gym but have you asked yourself or someone how long does each workout should last?

We´ve talked before that we need to work hard and smart, we need to keep everything simple but effective so we don´t need to spend 2 hours each day exercising we need to create the right program and keep it as short as possible but intense.

For fat loss a work out should last around 45 to 60 minutes, if we want to do resistance training and cardio training on separate days 45 minutes is enough, we can do 45 minutes of resistance training and 30 minutes of cardio, if we do both one after another the workout will last 60 minutes, we can to 15 minutes of HIIT and 45 minutes of resistance training.

Most of us have a full daily schedule and it may be hard to fit long workouts but we all have time to schedule 45 minutes of our time every day to work out, we waste too much time on social network, watching news, Tv, Netflix if we reduce the time we waste in that stuff and invest it in ourselves to work out we will completely transform our body and our life.

Exercise has so many benefits that we really recommend some type of physical activity every day, for someone who is starting on fitness and that is really out of shape doing 45 minutes or even 30 minutes will be a lot, if this is your case you can start with just 10 minutes and increase from there, going for a walk is a great option to start doing some cardio and for resistance training you can start with some pushups, squats, crunches and do as much reps as you can. From there you can increase until you get to the 45 minutes of resistance and 30 minutes of cardio.

For someone who loves working out exercising 60 minutes is great there´s no need of more, maybe 80 minutes which is what I do, here we can do 40 minutes of resistance training and 20 minutes of cardio, I do the both the same day one after another depending of the goal I´m working out I can follow a 5 day split that includes 1 day of active rest.

We need to make sure that the program we´re following is based on resistance training otherwise if we do too much cardio we will lose muscle, it´s better to do 30 minutes of resistance than 30 minutes of cardio. Most of the traditional or commercial weight loss programs are based on cardio or circuit training, there are some that last about 30 minutes but they are not the best option, we want to improve body composition, lose fat and maintain or gain muscle  so some type of resistance training is the way to go, even if we´re starting our journey we can do some bodyweight exercises and then add compound movements, we can design a program based on bodyweight and compound exercises for resistance training and we can add some HIIT cardio with exercises like jump rope, burpees, jumping jacks and get an amazing workout in 45 minutes.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Why is it so hard to maintain results with traditional weight loss programs

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Have you followed any commercial weight loss program for a period of time, get results and stop following it? once you stopped following it did you were able to maintain those results or was it hard to do it? As most of us you may found it hard or impossible to maintain those results.

The reason is because those commercial weight loss programs that help us lose a lot of weight in a short period of time without considering long term damage to our body.

They give us what we want, we want fast results so the programs are designed to helps us lose as much weight as possible in the shortest period of time without considering our health and the negative impact the programs will have.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so restrictive and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help us lose as much weight as possible and with this we get in more trouble.

This programs don´t focus on making our weight loss journey as healthy as possible and as enjoyable as it can be, even when we´re following a weight loss program we need to have some freedom and not make it so restrictive. So they´re giving us all the reasons to make it impossible to stick to the program.

They focus on losing as much weight as possible without considering body composition so we lose fat, water and muscle, when we stop the program it´s so hard to sustain our results because our metabolism is slower, when we lose muscle our body needs less calories so we need to eat less to sustain our new weight and with all the cardio exercise that leads to muscle loss it also make our body more efficient at using calories so every time we do the same workout our body will be burning less calories. So we end in a worst place than when we started the program.

Fat loss is hard, we need to put the time and effort, we need to work hard and be disciplined with our program until we develop the right habits. When we start a fat loss program we are dealing with physical, emotional and mental pain and discomfort plus we need to add the fact that all unhealthy foods we´ve been eating created addiction in our body so our body and brain will make us feel like if we need those unhealthy foods which is actually not true. Dealing with all this stuff going on is what makes fat loss and getting in shape so difficult.

There´s a way to make fat loss sustainable and that is by developing good healthy habits, eating real, fresh foods and avoiding all unhealthy foods that can cause not only weight gain but can also lead to health problems. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, 7 or 8 hours. Developing the right mindset to get you through the hard times, when our body things we can´t go any further our mindset keeps us going, when you have to make a choice between healthy or unhealthy foods our mindset goes for the healthy options.

Sustainable fat loss is simple if we focus on what matters which is improving body composition and developing good healthy habits, this doesn´t mean that it´s easy but it´s worth it, it´s the best way to do it. We also need to understand that it takes time, even when we can get amazing results in a couple weeks it will take some time to get to our desired weight so we need to focus on progress, seeing progress and results make us happy so use your progress as a way to stay motivated.

The journey is though, this why not everyone is lean, we all dream with having an amazing physique but not everyone is willing to put the time and effort. Those though moments remember your end goal, think about your end result,, if you want that end result so bad you´ll make it through those though moments, this includes all the physical, emotional and mental struggle you will need to get through.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

The truth about weight loss

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How many times have you set weight loss as a New Years Resolution? I know you´ve started and at some point you gave up, if this is your case there´s something you need to know.

If we set our goal as weight loss the end results won´t be the one we´re looking for and it´s not the best option. When we talk about weight lose it means that we´re losing body fat, water and muscle which creates more problems.

For the past years we´ve become lazy and we are addicted to instant gratification and fast results. We want to get amazing results in this case we want to lose weight as fast as possible, we want results in one week without thinking of the consequences. We think short term instead of thinking long term, we want things now and this is a huge problem.

Our weight is the results of an unhealthy lifestyle based on unhealthy habits for so many years so we need to set our goal the right way which is improving body composition and realize that it will take time.

This is the truth about weight loss, it´s about improving body composition meaning lose body fat and maintain or gain muscle mass, it´s about developing good healthy habits that lead to a healthy lifestyle. We need to realize and accept that it´s going to be hard, it will take time and there are no shortcuts.

There are some points that we need to make clear and the first one is that diets don´t work, we all may lose some weight in any diet and the reason why is because we are restricting some foods and following a calorie deficit but in the long run we won´t follow that diet for the rest of our lives and the moment we stop it we gain weight back. Lack of sleep is another point, it affects all hormones and systems in our body not only making it harder for us to lose weight but create health problems.

Fat loss is actually simple, we only need to make resistance training the core of our training program, add some cardio and eat whole, fresh foods a little less. Even when it´s possible to lose weight eating unhealthy foods it is not the best way to do it. We´ve seen before that our body needs nutrients so we may eat unhealthy, processed foods and lose weight but our body won´t be working efficiently.

The industries had told us that to lose weight we just need to eat less and move more, if you´ve tried this, how did it work? This strategy applies for a fast weight loss when we´re not considering our health. It´s not about losing weight as fast as possible, it´s about developing good habits that make it easy and enjoyable for us to maintain our results and keep making progress. Finding a diet or nutrition program that we can follow for long periods of time, getting enough good quality sleep every night, doing some exercise every day specially resistance training this are small changes we can make in our life and develop them as habits that will help us maintain a healthy weight.

We need to think about it as improving body composition and developing good healthy habits that lead to a healthy lifestyle, the hardest part of all this is developing good habits, making new choices is hard but stick with it, it´s worthy. The secret lies in our lifestyle, if we´re willing to make some small changes we´ll get amazing benefits in all areas of our life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

What nobody says about fat loss

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So many of us want to lose weight, have you tried it? there are some points that nobody tells us and that we need to know before we make the commitment to do it.

I see so many people dealing with their weight and struggling with many different weight loss programs but there´s something that all this programs, fitness trainers and gurus don´t tell us.

Fat loss is not a quick fix, there are no easy solutions or shortcuts. Our actual weight is the result of years of unhealthy habits so it will take time and effort to achieve our goal. There´s not a perfect weight loss program and not one single program will give the same results to 2 people, there´s not just one way to get to our goal.

If you´ve been following us for some time you know that we work on the 5 principles of fitness which is something not everyone consider, for sleep we need 7 to 8 hours or at least 6 hours of good quality sleep every night, we need to get our mindset right to be able to get through the hard times and for diet and training there are many different diets, from high carbohydrate, to low carbohydrate, ketogenic, paleo, vegan. Even when I don´t consider some of them to be the best options they are all tools we can try and see how we feel and how our body responds and find out which one works best for us. The same with training, resistance training is key but there are different tools we can use like straight sets with heavy weight, moderate weight, supersets, circuit training, we can focus on gaining strength, hypetrophy, power, overall performance, training splits you also need to find what works best for us.

Fat loss is not a quick fix so what I mean by finding what works best for us is that it takes time to lose fat and get in shape so we´ll need to follow a nutrition and workout program for a long period of time and some diets and workout tools may not be sustainable for us, if we love meat there´s no way that we´ll stick to a vegetarian diet for 4 or 5 months, if some foods cause inflammation and we feel bloated we won´t get results and we won´t stick to the diet. If we can only go to the gym 4 days per week and we want to follow a program in which we need to go to the gym 6 days a week we won´t stick to it.

We need to find tools that we can follow according to our daily activities for each of the 5 principles of fitness, find the tools that best fit our day and that we can incorporate to our life so that we can stick to them day after day for as long as we need.

It´s not about what diet or workout is the best, it´s about finding the tools that work best for each of us and combine them to develop good habits that lead to a healthy lifestyle that make our fat loss achievable and sustainable.

Another point that no one tells us is that it´s hard to lose fat, we need to be in a calorie deficit and there´ll be times when we feel hungry, there´ll be meals when we want to eat a lot more which in most cases is our brain sending the wrong message, if we let go by this messages we can overeat, sometimes our brain will try to trick us telling us that we need that cookie or donut or any other unhealthy snacks, if we pay attention to those thoughts we´ll end up eating those unhealthy foods and we will feel ashamed, and like failure.

When we´re following a fat loss program is normal to feel hungry and here is when having the right mentality comes into play, with the right mindset we´ll be able to get pass those feelings, emotions and thoughts and we´ll be able to make the right choices over and over which will give you the results you want.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Nutrition tools for fat loss

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If you´ve been trying to lose fat and get in shape you may know by now that nutrition is a crucial part but have you found the best nutrition tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that nutrition plays an important part when we talk about fat loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet lets take a look at the best nutrition tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for fat loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats. In order to lose fat we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active we increase carbs and the days when we are more sedentary and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our fat loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Principles of fat loss

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Fat loss is actually simple, the industry makes everything harder and for some reason we are more prone to trust the harder stuff even when we know we´re not going to stick with it for as long as we need to. There are some principles for fat loss we need to follow based on the 5 principles of fitness which are going to get us to our goal if we follow them, there´s no reason to overcomplicate the journey so just stick with this principles and you´ll get amazing results.

Before we get to the principles there are 3 points we need to talk about:

1.- Time

It takes time to lose fat and get lean so wanting to lose fat as fast as possible will only make the journey harder and the results won´t last too long. What comes easy and fast won´t last, so even when we´ll get results every week we need enough time to achieve our goals, 3 to 4 months is enough but it may take longer. Focus on making progress every single week, progress and consistency is what matters.

2.- It´s uncomfortable

Fat loss can be though and uncomfortable at some points, it´s simple but not easy we need to work hard, put in the effort and make some sacrifices. The greatest rewards in life don´t come easy but the satisfaction and confidence we gain by achieving our goals feels amazing. We need to have a strong reason why we want to get in amazing shape and we need to develop the successful mindset that will keep us pushing even when our body is breaking.

3.- Body composition

Our ultimate goal must be to improve body composition. If we focus on weight loss we´ll lose some fat with retained water and muscle tissue so we´ll end looking skinny and this slows our metabolism which will makes it almost impossible to sustain our results.  If we only focus on losing fat we can maintain muscle tissue while losing fat and retained water but if we don´t have enough muscle mass we won´t look as great as we can and our metabolism won´t be as fast as it could be so it will be harder to sustain the results.

If we focus on improving body composition which means losing body fat and gaining muscle mass we´ll look great, our metabolism is faster and it´s easier for us to maintain our results.

Now let´s go to the principles:

NUTRITION

1. Eat less

We need to eat less so that our body can use stored fat as energy, macronutrients are important so the best option is to reduce carbohydrates and we can do it by using a tool called carbohydrate cycling.

2. Intermittent fasting

Keeping insulin low help our body use stored fat as energy more effectively so having 2 meals a day in an 8 hour window and fasting for 16 hours is the way to go.

TRAINING

3. Resistance training

We need to focus on keeping our strength so working on the 5 – 6 rep ranges is great we can go medium frequency and moderate volume by working each muscle group twice per week.

4. Cardio training

Add cardio to lose fat faster, you can choose between 10 – 15 minutes of HIIT or 35 – 45 minutes of steady state.

SLEEP

5. Get at least 6 hours of good quality sleep every night. Turn off electronics at least 30 minutes before going to bed, doing some breathing exercises right before falling sleep can help you improve the quality by calming the mind and relaxing the body.

STRESS

6. Avoid negative people and negative situations, if you can´t do this then do not take things personal, do not let any comment affect you and don´t worry about what anyone says and thinks of you, instead focus on yourself and work on being the best person you can be. Just by doing this you´ll be able to keep stress low.

MINDSET

7. Accept that it´s going to take time to get to your desired weight, there´s no a quick fix and there are no shortcuts. Realize that the journey will be hard at some times and you will hate it but the results are worthy.

8. Create a vision, an image on your mind of how you want to look and then think about who you need to become to be that new person in that new physique and start living that way.

This 8 principles are the best strategies to get in amazing shape, I know it seems like a lot but I´m sure you can do it, you can take 1 or 2 principles and start working on them once you develop those principles and they are part of your life add another one.

Remember that our goal is to get in amazing shape and make sustainable in a simple way by developing good habits and improving body composition.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Why improving body composition must be our goal.

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Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

Weight loss is a very common goal but it´s not correct, we think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus we need to eliminate all foods we love and eat chicken, broccoli and white rice… boiled, over and over.

This is how must weight loss program are designed, to help us lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain our results.

Most of us when we decided to lose weight we did it because of health issues, maybe we don´t feel good about our body and the way we look or people made fun of us. In any case the goal is to get in the our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that we have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to our height, age, sex, etc; and also the type of physique we want to achieve.

Our goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also we want to focus on health, it´s not only about looking great physically is also about feeling great so that we can perform great in all our daily activities, health is a priority.

Improving body composition means that we´ll be losing body fat and increasing muscle mass. In some cases, especially in people who is out of shape is possible to lose fat and gain muscle at the same time. In other cases it´s harder to do it but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight our body needs to work harder for even the normal functions to keep us alive, it takes a lot more effort for our body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain our results, if we do it the right way it´s easy to maintain. We don´t want to lose weight, we want to lose fat and maintain or build lean muscle mass so we need to train the right way to give out body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that we´re going to get big it will build a lean and toned physique which looks great otherwise we´ll end up being skinny which doesn´t look sexy or attractive.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve our goals and the benefits of both.

If our goal is to get in shape or build and amazing physique, live healthy so that we can live our best life possible we don´t need to overcomplicate things, by keeping everything simple and stick with the basics we´ll get amazing results, if you want to compete in any sport then we need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How fitness goals can change our lives.

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If we can change our body physically, what else can we do? To achieve any fitness goal we need discipline, and consistent hard work. It´s not about doing one workout or having a healthy meal once a week, it´s following a healthy nutrition and workout program over and over and over until we reach our goal and if we don´t have the right habits that´s what makes the journey harder but the reward amazing.

Most of us don´t have a healthy lifestyle and many of us don´t want to make some changes to it until we feel or know that something´s wrong. For many of us setting a fitness goal which the most common is weight loss is life changing.

The reason why we set a weight loss goal may be health or insecurities, but if we just think about as weight loss the chances of maintaining our weight loss results are minimum, but if we think about it as improving body composition and a life change then the results will be amazing and we are able to maintain them and keep improving.

If we set any fitness goal the right way especially when we begin our journey it will change our life, mastering fitness is the most complicated goal because we need to develop new habits which are going to replace the bad ones and that takes effort and time, every time we want to change something in our lives we need to make different choices and every time we make that new choice our mind will try to pull us back to our old habits with excuses and reasons why we can´t or why is not a good idea so we need to make a conscious effort to take action upon that new choice until it becomes a habit.

If eating healthy and exercising are not part of our lifestyle it will be hard, we go through so much physically, emotionally and mentally but those new habits will last forever and that´s what make it effortless and easy for us to maintain our results and once we achieve our desired weight we may want to gain muscle, gain strength, improve performance, etc.

When we achieve our first fitness goal our confidence increases and it leads to more accomplishments and success. If want to achieve a goal or live a successful life we need to believe in ourselves and what we do, we need that confidence and when we achieve our desired weight and get in shape we love the way we look and the way we feel and that alone increase confidence plus we believe in ourselves, we know that if we could get in shape and go through all the roller coaster of emotions then we can accomplish a lot more.

We all have the potential of achieving amazing things in our lives but most of us lack self-confidence, we have fears and doubts that pull us back along with a wrong mindset and limiting beliefs; those are the reason why we stay in the same place.

When we set a fitness goal we need to develop healthy habits that lead to a much better life and develop the right mindset, one that keep us going when things get though. When we reach our goal we get the amazing physique we set as a goal and with that we gain confidence but also at that point we have develop good habits and the right mindset to achieve many other projects, from this point on we need to keep that momentum going.

Our fitness journey is meant to help us become a better person, through developing new good habits and the right mindset we´re becoming the person that we need to be to achieve our goal and once we get there, the habits and mindset that we need to be successful and maintain those results and successful life are now installed, and now we believe more in ourselves and what we do, we have more confidence then, we keep setting bigger goals. Goals that keep us improving, learning and growing and we share those experiences by helping someone else, the best reward in life is to see someone else succeeding, the more people we help the better we feel.

We changed our life and now it´s time for us to continue growing and helping someone change their lives.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Why is it so hard to lose weight and maintain the results?

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The short answer is because we follow some of those traditional of commercial weight loss programs that help us lose a lot of weight in a short period of time without considering long term damage to our body.

With those traditional programs we lose weight which means we lose fat, water and muscle. The result from this is that yes, we lose a lot of weight but we lose muscle with it so our metabolism slows and we also need to consider that we need to follow very strict low calorie diets which also slows our metabolism and at the end of the program we did more harm than good to our body.

They give us what we want, we want fast results so the programs are designed to helps us lose as much fat as possible in the shortest period of time without considering our health and the negative impact the programs will have.

Fat loss is hard, we need to put the time and effort, we need to work hard and be disciplined with our program until we develop the right habits. When we start a fat loss program we are dealing with physical, emotional and mental pain and discomfort plus we need to add the fact that all unhealthy foods we´ve been eating created addiction in our body so our body and brain will make us feel like if we need those unhealthy foods which is actually not true. Dealing with all this stuff going on is what makes fat loss and getting in shape so difficult.

The reason why it is so hard to maintain our results is because we follow a strict program that cause more harm than good to our body, we didn´t consider that our actual weight is the results of many years of unhealthy habits and unhealthy lifestyle.

There´s a way to make fat loss sustainable and that is by developing good healthy habits, eating real, fresh foods and avoiding all unhealthy foods that can cause not only weight gain but can also lead to health diseases. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, at least 6 hours of sleep if you can get 7 or 8 hours do it. Developing the right mindset to get you through the hard times, when your body things you can´t go any further your mindset keeps you going, when you have to make a choice between healthy or unhealthy foods your mindset goes for the healthy options.

Sustainable fat loss is simple if we focus on what matters which is improving body composition and developing good healthy habits, this doesn´t mean that it´s easy but it´s worth it, it´s the best way to do it. We also need to understand that it takes time, even when we can get amazing results in a couple weeks it will take some time to get to our desired weight so we need to focus on progress, seeing progress and results make us happy so use your progress as a way to stay motivated.

The journey is though, this why not everyone is lean, we all dream with having an amazing physique but not everyone is willing to put the time and effort. Those though moments remember your end goal, think about your end result,, if you want that end result so bad you´ll make it through those though moments, this includes all the physical, emotional and mental struggle you will need to get through.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Fitness goals

Weight loss is more a mental game

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Have you tried a weight loss program and failed? or get some results but you couldn´t sustain them? have you ever asked yourself why you can´t make the right choices?

All of us know which foods are unhealthy and which ones are healthier options, we all know that to get in shape and lose weight you need to eat less and move more so why is it that it´s so hard to follow those simple rules? Weight loss is more a mental game, it´s the reason why you can´t stick with a diet and why you skip your workouts.

Food has a huge impact on your body and brain, when you are obese or overweight you may be struggling with depression, anxiety, you are lazy, you feel tired you don´t have energy and it´s hard to focus on things that matter to mention some issues. But I´m pretty sure that most of your diet is based on processed and fast food which makes you feel worst but also have a negative effects on your brain making it harder to lose weight.

The high consumption of unhealthy foods make you addicted to them by triggering the reward center of your brain which makes you feel good and it also creates a cycle of ups and downs in insulin. The moment you make the choice and decide to avoid all this unhealthy foods and start eating more healthy options your mind will fight you back you´ll feel the urge of having those sweets and junk food your mind will tell you that you need them to feel good and to make the challenge harder your mind will also fights to get you back because your new choices doesn´t feel familiar.

Our brain, mind and body loves the routine, every time you do something different it feels weird and your brain will make think that it´s wrong and yes, it´s wrong because you are not doing what you were used to do until it gets use to your new choices and they become part of your life, one simple thing you can do that will make it easier for you in the beginning is don´t bring unhealthy foods to your home and office, those include no sweets, junk, processed and fast food. You have enough unhealthy choices every time you go out on the streets so keeping them out of the places you spend most of your time will make it easier. How many times you are at home watching a movie and go for the bag of chips or cookies, how many times you are bored and go to the kitchen to eat something unhealthy like macaroons, how many times you feel sad, depressed or anxious and you go for a bowl of ice cream.

When you start exercising your mind will also fight you back, you don´t have energy, you are lazy, you feel tired, you are not in shape and your mind will tell you that it´s so early to wake up and exercise, it´s too late when you come home, you don´t have time to do it and many more negative thoughts, you need to get up and start working out, don´t let your mind and your thoughts control you, take charge of your mind, your body and your life. When you alarm clock rings get up, even if your mind is telling you to stay in bed, don´t listen to your mind get up and start your workout, do this over and over and over until working out becomes you new choice and your mind adapts to this new routine.

The steps for weight loss, getting in shape and sustain it are simple, what´s difficult is getting your mind on the right track so that you can make the best choices over and over again until they become part of our life, this new choices are new habits you new to develop to make your results sustainable in an effortless way. Changing your mind is harder and it takes time so if there´s a meal a workout you skip don´t get stressed out and blame yourself just move on, focus on the next meal and your next workout and do what you need to do. Prove your brain and your mind that you are in charge now.

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Pam